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Arm power and strength exercises

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umarjaved_001

Question:

Arm power and strength exercises

I do a lot of push ups and pull ups to increase my arm power and strength. However im not seeing results as i think i should. Any advice how i could make THESE exercises more demanding without going to the gym.

Asked by umarjaved_001 - 4 answers - 7 weeks 13 hours ago

mmprw

what sport are you trying to improve your arm power for? you need to try and recreate the movement of your sport.
For boxing I have improved my arm power by;
getting in the typical press up position, then move your hands inwards under your body. I do this on my knuckles to recreate a boxing like position. As you do the press up keep your arms narrow and your elbows in tight by your body. This will use your triceps much more than your chest. Start with 3 sets of 12 and build up, do each press up explosively for power.

Submitted 7 weeks 10 hours ago by mmprw

scousemouse78

Hey there. You do use your arms to perform these exercises however they are 'synergists' which means they assist in moving the joint in that direction. If you want to use the same exercises then make them harder.

Press ups -
1. Clap-hand push ups,
2. Decline push ups (feet on a bench),
3. T-presses - push one hand up to point to the ceiling then it acts as a brake on the way down.
4. Tick tocks - get a reebok deck or similar and start with one hand on and the other on the floor, jump hands from side to side, alternating positions.

Pull ups - change grips and width of hand positions. i.e. It is easier to perform underhand grip ones with your hands shoulder width, than overhand with your hands shoulder plus 2. Once you get better buy a belt and add some weight. Stick to sets of 5 for sheer strength.

You can also buy dumb bells from Argos or other catalogue sites/ ebay and places like that.

Submitted 6 weeks 3 days ago by scousemouse78

umarjaved_001

Thanks to all

Submitted 4 weeks 2 days ago by umarjaved_001

umarjaved_001

I want to improve my arm power for taking shots in basketball. It seems quite easy, it is, but im not up to the standard and want to make myself better.

When in take the shot i cant make the ball go more than about 15 to 20 feet at times (which in a game is quite less). The punching exercises u told are awesome since i am also interested in Mixed Martial Arts. So thanks :)

Any more help will be appreciated.

Submitted 4 weeks 2 days ago by umarjaved_001